noun A strength and conditioning program consisting of constantly varied functional movements performed at high intensity across broad time and modal domains.
1. CONSTANTLY VARIED
You’re body is adaptive. It’s as simple as that. Are you repeating the same routine every time you go to the gym? Chances are your body is on to you. It knows your old routine bu heart therefore making your efforts far less effective. CrossFit keeps your body guessing by introducing different movements each class. Every WOD will be completely unique to the one before it. You’ll have a difficult time plateauing when your body has no idea what’s next.
2. FUNCTIONAL MOVEMENTS PERFORMED AT HIGH INTENSITY
Ever pick up a heavy box off the floor? You’ve already performed a deadlift. Maybe you then lifted that box overhead to place on a high shelf? Congrats! You’ve also performed a strict press. When we say functional movements, we mean movements you perform almost every day. Our goal is to help you perform them safely, quickly and efficiently. By performing these movements at a high intensity, you’re not only increasing your strength and stamina but you’re also reaping the benefits of an intense cardio work out. You will achieve more in 5 minutes than you would 30 minutes on the treadmill.
3. ACROSS BROAD TIME AND MODAL DOMAINS
Remember when we said each work out is different? Well, it’s not only the movements that change-the length of time varies as well. One day you might do 4 rounds of kettlebell swings, box jumps and situps. The next day you might be doing as many rounds as possible of pull-ups, push-ups and squats in 20 minutes. We’re training you to be a machine whether the workout is 5 minutes or 30 minutes long. Our programming will teach you to pace yourself so you can stay in constant movement and get the most out of each work out.
Outside Magazine crowned triathlete Mark Allen “the fittest man on earth.” Let’s just assume for a moment that this famous six-time winner of the IronMan Triathlon is the fittest of the fit, then what title do we bestow on the decathlete Simon Poelman who also possesses incredible endurance and stamina, yet crushes Mr. Allen in any comparison that includes strength, power, speed, and coordination?
Perhaps the definition of fitness doesn’t include strength, speed, power, and coordination though that seems rather odd. Merriam Webster’s Collegiate Dictionary defines “fitness” and being “fit” as the ability to transmit genes and being healthy. No help there. Searching the Internet for a workable, reasonable definition of fitness yields disappointingly little. Worse yet, the NSCA, the most respected publisher in exercise physiology, in their highly authoritative Essentials of Strength Training and Conditioning doesn’t even attempt a definition.
For CrossFit the specter of championing a fitness program without clearly defining what it is that the program delivers combines elements of fraud and farce. The vacuum of guiding authority has therefore necessitated that CrossFit’s directors provide their own definition of fitness. That’s what this issue of CrossFit Journal is about, our “fitness.”
CrossFit is a core strength and conditioning program. We have designed our program to elicit as broad an adaptational response as possible. CrossFit is not a specialized fitness program but a deliberate attempt to optimize physical competence in each of ten recognized fitness domains. They are Cardiovascular and Respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy.
The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges. This fitness is demanded of military and police personnel, firefighters, and many sports requiring total or complete physical prowess. CrossFit has proven effective in these arenas.
Aside from the breadth or totality of fitness the CrossFit Program seeks, our program is distinctive, if not unique, in its focus on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.
Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways.
We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.